Why You Need 36% of Your Daily Fiber: A Deep Dive into Modern Dietary Gaps

Unlock better health from the inside out with fiber — and how 36% of your daily intake could be a game-changer.

Content Outline

• Introduction: Fiber – The nutrient everyone’s lacking
• What is dietary fiber?
  • Recommended daily fiber intake
• Health benefits of fiber
• Why most people do not get enough fiber
  • 1. People mistakenly think they are eating enough
  • 2. People are unclear about which foods contain fiber
  • 3. Fiber is expensive
  • 4. Fiber has an unpleasant taste
  • 5. The rise in popularity of free-from diets
• How to get more fiber
  • Fiber supplements
• Why getting 36% of your daily fiber matters?
• Debunking some common fiber-related myths
  • Myth #1: “Fiber always causes gas and bloating”
  • Myth #2: “If I eat healthy, I don’t need to think about fiber”
  • Myth #3: “All fiber is the same”
• Summary

Introduction: Fiber – The nutrient everyone’s lacking

The healthy eating conversation is dominated by fats, carbohydrates, proteins, vitamins, and minerals, but fiber rarely gets the attention and mention it deserves. Yet, fiber is one of the most critical nutrients for proper digestion, metabolic balance, immunity, and general wellbeing [1].

Despite its importance, 95% of Americans fall short of their recommended daily intake [2]. This can have a major impact on your overall health, leading to a sluggish digestive system, low energy, and leaving you at greater risk of chronic illness, including colorectal cancer [3].

Here, we explore what fiber is, why it’s important, the current gaps, and why boosting your daily fiber intake by 36% with the 2.5X Potent Fiber supplement is essential for bridging the gap. 

What is dietary fiber?

Dietary fiber is an umbrella term for a group of complex plant foods that cannot be completely broken down by the human digestive system [4]. Instead of being digested, fiber passes through the stomach and intestines, where it can be broken down by gut bacteria or adds bulk to your stools, aids bowel regularity, and speeds up the transit of waste out of the body.

There are two main types of dietary fiber:

• Soluble – This type of fiber dissolves in water to form a gel-like substance to slow digestion, regulate blood sugar levels, lower bad cholesterol, and nourish the health-promoting gut bacteria species in the gut [5]. 

• Insoluble – A type of fiber found in plant cell walls that does not dissolve in water and passes through the digestive system intact to help food move through the body, preventing constipation [6]. 

Recommended daily fiber intake

The recommended fiber intake varies across continents and even between ages and genders.

Depending on where in the world you live, most adults need between 25 and 30g of fiber per day, yet typical modern intakes are often far lower. 

Health benefits of fiber

Dietary fiber extends far beyond just digestive health. Adequate fiber intake is important for heart health, blood sugar balance, weight management, a diverse gut microbiome, and long-term disease prevention. In fact, fiber is one of the most evidence-based nutrients for overall health and longevity. 

Some of the benefits of fiber are:

1. Healthy bowel function: Both soluble and insoluble fiber can support healthy bowel function by adding bulk to your stools, softening stools, making them easier to pass, promoting regularity, and reducing the risk of constipation. 

2. Supports a diverse gut microbiome: Certain types of fiber can feed the health-promoting microbes in your gut, acting as prebiotics. When the bacteria ferment fiber, they produce beneficial compounds called short-chain fatty acids (SCFAs) that are important for regulating inflammation, supporting immunity, and nourishing the cells in your colon.

3. Lowers bad cholesterol: Soluble fiber has consistently been shown to reduce low-density lipoprotein (LDL) or bad cholesterol levels and is associated with a lower risk of heart disease.

4. Stabilizes blood sugar levels: Fiber can slow digestion and carbohydrate absorption, preventing spikes in blood sugar levels after eating, which is particularly important for people with type 2 diabetes and insulin resistance.

5. Supports healthy weight management: Eating dietary fiber can help reduce your overall calorie intake because it helps keep you feeling satisfied for longer, preventing overeating and unhealthy cravings.  

Why most people do not get enough fiber

Despite  the importance of fiber for human health and wellbeing, there are several reasons why many of us are falling short of the recommended daily intakes. From thinking we’re getting enough to not understanding which types of fibrous foods we should be eating, the reasons are vast.

Here are some of the most common reasons for not eating enough dietary fiber:

1. People mistakenly think they are eating enough

According to the International Food Information Council (2013), almost two-thirds of people believe they are getting all the fiber they need per day [10], even though the reality is that less than 5% of US adults actually are. 

2. People are unclear about which foods contain fiber

There may be some confusion about which foods are good sources of fiber, which may inadvertently lead to lower intakes. For example, not all plant foods are high in fiber, while some processed foods which are labelled as “high fiber” or “rich in fiber” may lack the nutritional value found in whole food sources.

3. Fiber is expensive

One of the most common reasons for a low fiber intake is the belief that foods that contain fiber are expensive. 72% of people believe that high fiber foods are expensive [11], which can have a knock-on effect on daily consumption.

4. Fiber has an unpleasant taste

Although 30% of people state they make an effort to eat naturally high fiber foods, 27% of people think that food that has added fiber has an unpleasant taste, which could be contributing to low intakes [12].

5. The rise in popularity of free-from diets

Foods that are gluten-free, wheat-free, and grain-free often remove or limit fiber-rich grains from the diet, which can contribute to a low fiber intake. The results from a gluten-free diet survey carried out on US adults, found that the average daily fiber consumption in men was 24.3g and in women was 20.2g [13] – way below the recommended amounts.

How to get more fiber

The easiest way to increase your fiber intake is to eat more fiber-rich foods. Choosing a variety of different sources can help make your diet more diverse, flavorful, and less boring. Fiber comes in all shapes and colours, it’s not just beige. Here are some examples of foods that are packed with fiber:

Combining multiple sources or adding a fiber-rich food to every meal and snack will help you hit your target more easily. Some of top tips are:

• Add berries or chia seeds to yogurt or oatmeal for a simple fiber-rich breakfast

• Choose wholegrains instead of processed grains e.g choose brown rice and pasta over white alternatives

• Swap cakes, pastries, and biscuits for a handful of nuts and seed when you need a snack

• Drink plenty of water because staying hydrated helps fiber work best

Fiber supplements

Another simple yet effective way to boost your fiber intake is with supplements. There are so many options, including fiber powders, gummies, and capsules, so choosing the best one can be challenging. That’s where The Clear Jar’s 2.5 X Potent Fiber comes in.

It’s available in a 28 single-serving pack, perfect for home, on the go, or travelling. Each stick contains 10g of tasteless soluble fiber that provides 36% of your total daily fiber needs for just $0.82 per day. To take it, you just add the contents of 1 stick into water, juice, smoothies, or your morning coffee for a smooth and taste-free fiber fix. 

Our 2.5X Potent Fiber delivers more than double the fiber other brands promise, many only give you a 4g boost and our products are rigorously tested by a third party to confirm the potency, purity, and safety, so you can rest assured that you’re giving your body the very best ingredients.

Why getting 36% of your daily fiber matters?

When you first hear “36% of your daily fiber intake”, it might not seem significant, but, in practical terms, it represents a powerful step towards closing one of the biggest nutritional gaps in modern diets.

Most adults need between 25 and 38 grams of fiber per day, depending on where you live, your age, and sex. However, the average intake in the US is around 15 grams per day, meaning many people are falling short by 10 to 20 grams each day. 

Debunking some common fiber-related myths

Despite overwhelming scientific evidence supporting dietary fiber benefits, confusion and misinformation still prevent many people from increasing their intake. From digestive fears to supplement skepticism, fiber myths often discourage healthy habits. Let’s separate fact from fiction so you can confidently support your gut, heart, and metabolic health.

Myth #1: “Fiber always causes gas and bloating”

Fiber can cause temporary bloating, but only if you increase the dose too quickly. When you increase fiber intake, your gut bacteria ferment more, which naturally produces gas. This is a sign that your microbiome is adapting, and it is not harmful.

You can minimize the discomfort by:

• Increasing your fiber intake gradually over a few days to weeks

• Drinking adequate amounts of water 

• Choosing well-tolerated soluble fibers and supplements

Myth #2: “If I eat healthy, I don’t need to think about fiber”

Even following a relatively healthy diet plan does not guarantee that your fiber intake will be adequate. You can eat lean proteins and cut out junk food, and still miss your fiber targets. For example:

• Chicken breast contains 0g of fiber

• Eggs = 0g fiber

• Yogurt = 0g fiber

Unless your meals consistently include fruits, vegetables, wholegrains, legumes, nuts, and seeds, it’s unlikely you’ll hit your daily fiber target.

Myth #3: “All fiber is the same”

There are several types of fiber, so all fiber is not the same. Although there are 2 main types; soluble and insoluble, there are also other specific types, like beta-glucan, inulin, psyllium, and resistant starch, which each have distinct physiological effects. Ultimately, the type of fiber you eat matters.

Summary

Fiber may be one of the most overlooked nutrients, but its impact on digestion, metabolism, heart health, and long-term wellness is undeniable.

By aiming for a 36% daily fiber contribution, you’re not just checking a box — you’re proactively supporting your health every day.

With thoughtful food choices and strategic solutions like The Clear Jar’s 2.5X Potent Fiber, hitting your fiber goals can be simple, satisfying, and sustainable.

Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in writing about human health and wellbeing. Her work focuses on translating complex medical science into evidence-based, practical health guidance.